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Teaching pt1. Alan revisits the 3rd of the 4 immeasurables, empathetic joy. One of the early lamrim meditations is recognizing precious human rebirth (or literally, body) imbued with leisure and opportunity. This body—especially the subtle body of prana, chakra, and bindu—is likened to a wish-fulfilling gem. Meditation: empathetic joy preceded by settling body, speech, and mind. 
1) settling body, speech, and mind. Let awareness descend into the space of the body and rest in the empty appearances of the 5 elements. Release grasping onto the body, sensations, and feelings. Release the breath, also empty appearances without owner or inherent nature. Release the mind. Release fully with each out breath, and relax more and more deeply without losing clarity.
2) empathetic joy. Consider what value you place on this lifetime/opportunity with leisure to progress along the path to liberation and awakening. Rejoice in this immense opportunity, and resolve to take its essence for your own and others’ benefit. Turn your attention outwards to others who have found such an opportunity and are taking full advantage. With every out breath, shine light of appreciation, and rejoice in their virtue. Teaching pt2. Times were already degenerate at the time of the Buddha who taught mindfulness of breathing more than any other shamatha practice for those prone to rumination. Breathing out long may be associated with the peaceful. Breathing out short may be associated with the sublime as the pranic system settles. The whole body (of the breath) may be the flow characteristic of the ambrosial dwelling. Once shamatha is achieved, any unwholesome thought is dispelled. In the 19th century, Dudjom Lingpa taught taking appearances and awareness as the path for those whose mind is coarse and nervous system shot. Don’t look for clarity in the mind. Discover clarity by releasing everything that isn’t. Awareness is by nature clear. Just stay at home, and relax in the present moment where it’s real, without losing the flow of knowing. Don’t strive or hope for anything. The present moment and luminosity will rise up to meet you, until awareness is all that remains. There is nothing to achieve, nothing to meditate on. For the substrate consciousness and rigpa, simply release all that obscures that which is already there. Meditation starts at 13:15